Monday, November 30, 2009

This is going to be great!

Day 1 of my new program.

Back Squat
163lbsx10x3

SNDL
113lbsx5
123lbsx5
133lbsx5

Handstand Holds 5x max seconds

1) 1:24
2) 1:34
3) 1:38
4)1:42
5)1:21

3 Rounds
20 Pull Ups
20 KB CrossChops (35)
20 Sit Ups

Me-7:19

That was fun. I can already tell this is going to make me so much better. Thanks Aimee!

Sunday, November 29, 2009

PP

Established Max for P.Press

153lbs

Saturday, November 28, 2009

Death by Tabata

'Twas another Catalyst Day and unfortunately it was a sluggish day for me. I had a tough time committing to getting under that snatch. It might have something to do with the fact that I dropped a 153lb snatch on my neck the other day that I'm still sore from. I know- excuses, excuses.

When I got back into town I stopped off at the box to time Kyle on his CF Football wod. I was pretty inspired so I decided to give it a go. I'm glad I did. It was fun. It kicked my ass and I'm still coughing from it.

Snatch
132lbs

C&J
165lbs

Death By Tabata (alternating between DL and Burpee)
Deadlift (130) 15,11,9,8,10,7,7,10
Burpee 10,7,7,7,6,8,6,9
= 137 Reps

Oh, and Kyle beat me by 1 rep.

Thursday, November 26, 2009

Kyle's Thanksgiving Special

Jerk
153x1x3
163x1x3
173x1x2

4 rounds
AMRAP 5 min each round-1min rest between each
5 HSPU
7GHD Sit Ups
21 Double Unders

1. 3 +5hspu+5ghd
2. 3 +5hspu+7ghd
3. 4
4. 4

Finaly figured out a rythm after a couple rounds. Thanks for the workout my dearest Kyle. Happy Thanksgiving!

Wednesday, November 25, 2009

Leah and Me

Leah and I had some olifting and agility fun today. Olifting never gets old, but the agility stuff was the real treat today. It was nice to be explosive and change directions. It's like playing a game. Nice job Leah!

Clean
143x1x3
153x1x3

Agility work (not for time)

Cone shuffles- 8x3
3 Dot Sprints- x6
180 Drill- x 6
L Drills- x8

Tuesday, November 24, 2009

Summit fiasco

I'm not sure what I'm more sore from- all those F. Squats and RDL's today or from sitting in front of a computer all night following all of the drama.

I was not there and I don't delve where I don't belong. But one thing is for sure, I am a better athlete today because of Greg and Aimee Everett as well as Robb Wolf.

www.robbwolf.com
www.cathletics.com

F.Squat
145x5
175x5
185x5
190x3
185x5

RDL's
95x8
115x8
125x8
135x8
145x8

3 Rounds
7 H. Cleans (105)
21 Box Jumps (20)
2 Rope Climbs

Me-7:31

This was a fun one. Vero and I were neck in neck the whole way. Once again, she pushed me hard. Thanks Vero!

Sunday, November 22, 2009

Light Day

Snatch- 65%x2x5
103x2x5

C&J-65%x2x5
123x2x5

Saturday, November 21, 2009

Olift day only

Snatch-heavy single
143lbs

C&J-heavy single
163lbs

Black box summit lectures and videos: http://www.sicfit.com/

Thursday, November 19, 2009

That Bitch Fran

"Fran"

3:34

400m sprints x3 (3 min rest between)
1:38
1:36
1:35

GHD Sit Ups
3x20

Fran was 11 secods slower than last time:( I guess that's the sacrafice you make when you spend time on longer metcons for 4 months. Boo.

I did, however, discover during my sprints that my overall time ends up better when I sprint full out until burn out, even if it ends with a slow lung weazing jog, than if I try to pace it out. Plus, that makes me fitter anyway.

My new programming with Aimee doesn't start until she get's back from the Black Box Summit so I think I might try to get a few more storms in before then. I can't wait!

WEDNESDAY @ Catalyst

Snatch

55x1x5

(121lbs/80%)

OH Squat

55x3
57x3
60x3
62x3
65x3

(143lbs)

4Rounds
10 Rope Pull Ups
10 P. Cleans (115)
10 Half Moons w/sand bag (25)

Me-10:23

I flaming heart going to Catalyst. I had Aimee put me through a metcon today and it hurt! My lungs burned they way they do when you first start doing CrossFit. Plus, it was full of movements that were unfamiliar to me which made it tough but exciting. I realized that even in CrossFit where you are constantly varying your movements and time domains, you still find yourself very comfortable with everything. It was so great to have a coach there pushing me through it, making me do something outside my comfort zone.

I've been getting so much stronger and better since going to Catalyst. I started doing the math and realized that the qualifiers are a little over 5 months away and it's time to get even more calculated about my training. After talking to Aimee and working out it was quite obvious that even though I've been very regimined about rotating through strength movements, periodizing to some degree, shuffling time domains and movements in my metcons, that I was still "coddling" myself as Aimee put it, without even meaning too.

So today I asked Aimee if she would do my programming for me and she agreed. I'm super excited about this. I think Aimee is a talented athlete and coach and I trust her very much. It is quite apparant that she knows what she is doing- Jolie has been under her since before the games, had an amazing performance, and coninues to get strong as shit. The whole atmosphere is full of serious athletes- Tamara, Jolie, me, just to name a few. It's nice to be around.

So, 5 months out. Time to crack down. It's NorCal No.1 or bust baby!

Tuesday, November 17, 2009

Monday



Snatch
113x1x5


C&J
143x1x5


Back Squat
213x1
223x1
233x1

Sunday, November 15, 2009

@Open Gym

Snatch
93x1
103x1
113x1
123x1
133x1
143 Fail

C&J
133x1
143x1
153x1
163x1
173x1
183x1
193 Fail

Friday, November 13, 2009

Me and Daniel and a date with Nate.

Hey that rhymes.

Split Jerk
133x1x3
143x1x3
153x1x3
168x1x3
173x1x3

"Nate"
AMRAP 20 min
2 Muscle ups
4 HSPU
8 KB Swings (53)

Me-11 Rounds + 1 Musle Up (with 30 seconds to go:)
Daniel 11 Rounds- just in time

Sooo, I had my classes do Nate today and we ran out of Rx'd Kettle Bells so I offered to stay after and do Nate with Daniel. Let's just say he's my current nemesis. Cliff is hurt, and Golden... well, there's just no competition there anymore :) Yesterday, Daniel out Snatched me (er Cuban Pressed) by 2 pounds. So, in the CrossFit world where we are allowed to bounce snatches off our heads I suppose he beat me.

Today was a different day. I PR'd on Nate by 4 rounds. I need to learn to manage my last round a little better because I could have had 12 rounds. I panicked a little as we were running out of time and tried to rush my last muscle up which resulted in a waisted rep. By then, I would have needed to rest too long to get that last mu and then finish the remaining HSPU and KB Swings. I'm confident, however, that there is 12-13 rounds of Nate in my near future.

Nice job Daniel:) Golden, you better hurry up. You've got Murph AND Nate on your plate now buddy!

Thursday, November 12, 2009

Someone special to me once said, "Jocelyn, it just gets better."

And you know what? She was right.

Snatch
103x1
113x1
123x1
133x1
143x1 PR!
148x1 PR!

F.Squat @70% (for speed)
163x2x5

Tabata Couplet
C&J (130) 5-4-4-4-5-4-4-4
Squat 19-15-15-15-15-14-15-17

*Movements were alternated between 20 second rounds-ie: first 20 seconds C&J, second 20 seconds Squat, and so on. There was a one min rest at the half way mark. Vero killed me on the squats today (she averaged like 19!), but I took the cake on the cleans at twice the weight:)

Tuesday, November 10, 2009

Sunday, Monday, Tuesday

Tuesday

Snatch
83x1
93x1
103x1
113x1
123x1

Snatch Grip P.Press (behind the neck)
83x5
93x5
98x5
103x5
108x5

50,40,30,20,10
KB Swing (35)
Double Under

Me-10:54

Monday

Back Squat
200x5
200x5
200x5
200x5
200x5

AMRAP 12 Min
3 Bear Complex (95)
2 Muscle Ups

6 rounds-12:53

*Bear Complex= 1 Power Clean, 1 Front Squat, 1 P.Press, 1 Back Squat, 1 Rack Jerk

Sunday

Olifting Day @ Open Gym

Snatch
Heavy Singles up to 138

C&J
Heavy Singles to 178

Thursday, November 5, 2009

And then she takes me down!



5 Rounds (where the following is 1 round)

400m run
2 rounds
3 Deadlifts (185)
6 Pull Ups
9 Push Ups
12 Box Jumps (20)


Me-26:00

Vero-23:16


Vero absolutely smoked me. Even so, trailing her made me push it harder than ever. We both felt like we were either going to faint or barf during the final round. Thank goodness we did neither. But we agreed it would be good to do something in this time domain together more often. Great job Vero! Evil programming Kyle:)

Tuesday, November 3, 2009

Veronator Helps Me Take Down Another

Having the Veronator work out next to me keeps me pushing when I otherwise might no go as hard. I like that. And I like being pushed by strong women. After all, none of the guys seem to be giving me any competition:) (Throat clear- eyes shift to Daniel) Thanks Vero!

Although he beat me in his Max Front Squat at 245lbs (mine is 233) I smoked Daniel in today's WOD. It's great to have some healthy competition followed by some healthy smack talking.

Split Jerk
143x1
153x1
163x1
173x1
183x1

5 Rounds
15 Thrusters (135/95)
15 Ball Slams (40/25)
15 Burpees
15 Double Unders

Me-12:38
Daniel-17:49

Since Vero has promised to work out with me twice a week, today we decided it was fair to put the programming for those days into the Black Heart's hands. That way he can do things like program 400m runs, box jumps, burpees, and rowing to force me to push it. Vero is WAY better at that stuff than me. It's genius really. The only way to get me to push extra hard on my least favorite stuff:)

Alright Golden, come and get it. 40 minutes on Murph or bust!

Monday, November 2, 2009

Girls are Better than Boys

Well, I'm better than Golden AND Chris anyway.

OH Squat
133x3
143x3
143x3
153x3
158x3

12 Rounds
2 P. Cleans (185/133)
7 Wall Balls (20.14)
50 Yard Sprint

Me-11:07
Chris-11:34
Golden-12:14

I suited up and did this one with my class today. I paced myself with Chris C. until about the 10th round. I noticed he kept resting before his P.Cleans so that's when I went in for the kill. I knew I couldn't beat him on Wall Balls or running, but I'm strong enough to clean heavy weight when I'm tired so that's where I've got to game it. It helped having Kyle yelling in my face to stop lolly gagging and reminding me that Chris and I were on par with each other.

I didn't have much to worry about with Golden though. He showed up right at the end and stayed to do the workout after us. I mean, I like to think I'm the superior athlete. But he kept reminding me that he did "Daniel" yesterday with two miles of running or something lame like that. I supposed that does count for something. But I guess we'll find out when he tries to be 40min on "Murph" this weekend... well rested;)

Thanks for making me win Kyle!